Your Weight-Loss Foods: Almonds

YOUR DAILY DIET TIP

Saturated fats are bad for your cholesterol levels and they may increase your risk of developing heart disease. They’re found in foods such as red meat, butter and coconut oil. Trans fats are even more dangerous – and, unfortunately, are often in doughnuts, French fries and baked goods.

The healthier fats are unsaturated; they include monounsaturated fat, polyunsaturated fat and omega-3 fatty acids (as in fish oil). Almonds are high in monounsaturated fats (only macadamia nuts and pecans have more). They may reduce your risk of developing coronary artery disease by significantly bringing down your LDL (low density lipoprotein) cholesterol.

Nuts are also beneficial because of their low glycemic-index rating. The glycemic index, or GI, is a ranking of carbohydrate foods according to their impact on your blood sugar levels. High levels are worse, and low levels better. Health risks related to high-glycemic foods include diabetes, heart disease and obesity.

A study published in the journal Circulation found that almonds used as snacks significantly reduced coronary heart disease risk factors. A further study published in the Journal of the American College of Nutrition found that adding extra daily calories in the form of almonds does not change weight significantly. And when you enjoy an almond snack instead of a high-carbohydrate snack such as crackers or popcorn, you will tend to lose weight.

Compared with other nuts, almonds are highest in protein and vitamins, and they are the best-researched in terms of a beneficial effect on weight loss. Stick to the unsalted ones to avoid bumping up your blood pressure in the process. Eat about 20 (an ounce) for a substantial snack. Maisie Jane’s and Blue Diamond are two brands that package almonds in individual-serving sizes to make things even easier.

Two ounces of almond butter should provide a benefit similar to that of about 20 whole almonds.

Unsweetened almond “milk” is a great lower-calorie alternative to cow’s milk, but you’d have to drink at least four glasses a day to get the same benefit as you would from a handful of almonds.